Madcow + 5/3/1 Week 4 Day 1

Madcow + 5/3/1 week 4 day 1

squat

Bar 2x10

40KG 1x3

50KG 1x3

60KG 1x3

70KG 1x1

77.5KG 1x5

92.5KG 1x5

102.5KG 1x8 PR+3Reps

good mornings

40KG 4x12

weighted incline sit-ups

BW+15KG 4x8

hiit

Treadmill 30s/45s 10Mins

notes

Decided to throw some 5/3/1 back into the mix as it will shorten my workouts a little and have me in the gym more often, of which I need to do both.

Was sooo happy with squats adding 3 reps to last week and feeling like my form is improving at the same time.

Right off to revise for my PT exam sigh so much work to do :(

new end of year goals

Bench - 112.5KG

Squat - 150KG

Deadlift - 190KG

Macros – 485Carb / 85Fat / 220Protein

Music

 Jimmy